Monday

Fortifit

Strength

Front Squat 3rm, then 4×3 @(85-90%)

3x2L Overhead walking lunges /w Pallof Press x12 (Each side)

WOD

Partners – 15 minute AMRAP

20 Cal Bike/Row 30 Double Unders 40 DB Thrusters

Strength and Conditioning

Back Squat x10 /w Banded Bridges x15 (x4)

Bent Over Row x8 /w Push ups x10 (x3)

Banded crunches x10 /w Walkouts x6 (x3)

Capacity – On a 10 minute timer As a pair complete As many rounds and reps as possible

20 Plate GTOH 20 Cals Bike/Row, 100m Farmer Carry

Fortitude Barbell Club

A) Snatch with no feet: (70-75%/2)x5

B) Power clean + clean : (70-75%/1+1)x5 + or 2-5kg over last weeks weights

C) Push Press:  Add +2-3% or 2-5kg over last weeks 5RM  then 90% 3×5

D) Back squat:  add +2-3% or 2-5kg over last weeks 5RM  then 90% 3×5

E) 1 BB + 1 Abs 3×12

Tuesday

Fortifit

Strength

Strict Press 6-5-5-5-3 /w Tempo ring Rows x6

Bent Over rows x8  /w Hanging Knee Raises x10 (x3)

WOD

6 rounds 1 minute on 1 minute off 5 TTB +Max Thrusters 50/35

Strength and Conditioning

RDL x12 /w Scapula Shrugs x12 (x4)

DB Step ups x8 EL /w Ring Rows x8 (x3)

Hanging Knee Raises/Lying Knee Riases x12 /w Strict DB Shoulder Press x8 (x3)

Capacity 20s on 10s off x5 then 30s recovery (Bike, Row, Ski, Slam Balls)

Wednesday

Fortifit

‘Mid week madness’

In a team of 2 – 30 minute AMRAP

200m Run together

20 Box Jump Overs

200m Farmers Carry

30 Wall Balls

200m Front Rack Carry

30 Sit ups

Strength and Conditioning

Good Mornings x12/w Single KB Front Rack Squats x8 Each Leg (x3)

Single arm half kneeling shoulder press x12 /w Prone Row x10 (x3)

Reverse Crunches x6-8 /w Walkouts x6 (x3)

Capacity:

Rowling – 3 attempts each, between each attempt 100m Farmers Carry 8 Inch-Worms

Thursday

Fortifit

Build up to a Power Clean T+G 3RM

3 x10 Split Squats /w Banded crunches x10

WOD

45s on 45s off Row Bike SKI x5rounds

Strength and Conditioning

Deadlift x8 /w Banded Lat Pull Down x15 (x4)

DB Floor Press x8 /w Hanging Knee Raises x12 (x4)

100m front rack carry /w Banded Crunches x10 (x3)

Capacity – Partners – 10 minute AMRAP 12 Cals + 12 Inchworms

Fortitude Barbell Club

A)Power Snatch from hang: (90%/2)x5

B) Power Clean from hang: (90%/2)x5

C) Jerk: 20 singles starting at 80% working up in weight after first 10 singles

D) Clean Deadlift: Add +2-3% or 2-5kg over last weeks 5RM  then 90% 3×5

E) 1 BB + 1 Abs 3×12

Friday

Fortifit

Floor Press 3-3-3-2-2-1

10 minute AMRAP Strict Pull Ups x5 Push ups x10 Hollow Snaps x6

WOD

4 Rounds for time – rest 1 minute after each round 5 Bar Muscle Ups, 30 Wall Balls, 30 KBS

Strength and Conditioning

Back Squat x 8 /w DB Push Press (x5)

Banded Bridges x20 /w Push ups x10 (x3)

Reverse Crunches x10 (x3)  Capacity

As a pair perform 4 minutes on each station

– Bike, Ski, Tyres, Farmers Carries

Saturday

Fortitude Barbell Club

A) Snatch: 20 singles starting at 80% working up in weight only after first 10 singles

B) Clean + Jerk: 20 singles starting at 80% working up in weight only after first 10 singles

C) Front squat:  5RM  then 90% 3×5

Team WOD

Teams of 3 – in 45 minutes complete…

600m Farmers Carry,

60 cal Ski

90 Tyre Flips,

90 al A Bike,

1200m run,

120 Cal Row.

If completed in under 45 minutes – Complete max GTOH 50-35

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s